have been lurking here for some time, trying to compile a recommendations on IF and early morning workouts. I found some old threads, but I'm still having a bit of trouble getting a comprehensive understanding:

I workout 5 days a week at 0600, CF Wod (working up to prescribed loads), occasionally something I put together from various CF affiliate sites...

Have been Zoning for about 2-3 months (16 block), measuring pretty well, mostly paleo, but not super-strict.

I have been experimenting with IF, and can't quite work out the post-workout regiment. Currently I don't have anything pre-workout - just get up and go. Post workout, I take 1 tsp of creatine with 200ml water (occasionally add splash of juice for taste, or add some milk). Within the next hour I have 2 fish-oil capsules and a multivitamine...oh yes.. and a cappucino (my one vice...3 a day vice...) Then nothing until 1000-1030. From then I try to wrap my 16 blocks by 1900, under Zone parameters. Weekends tend to be less regimented.

My question is: do I leave my first meal too late? I'm thinking of maybe adding a protein shake post workout, and then not start eating till later, say 1130-1200. I like to have dinner with my family, as that's a special time for us.

My big question to you is, how is it feeling? How are you performing? How about body composition?

__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

I would say that on more bodyweight "metcon" days, don't sweat the pwo window.

On heavier lift days (with more muscle damage), put IF on hold and eat pwo.

You can also play around with an IF day on the weekend.

It's really simple....start somewhere....see what happens and adjust as needed....as you can always adjust:
- How many days you IF
- How big your eating window is
- How many calories you eat in a day
- If you do or do not have a pwo meal
- Carb timing after pwo only days/meat and fat others (with veg)
- etc

No one way to IF....just what you can apply to your schedule and see results.

When I first started trying IF a few weeks ago, I did feel the hunger in the morning, but that seems to have reduced. In fact I had a 4 block breakfast earlier in the week, and really noticed how ‘unpleasant’ it felt in contrast to a 1030 meal. That was after a metcon though, so I might experiment with a breakfast after a heavy lifting day and pay attention to the difference.

So overall my initial experience is very positive, and I agree with the advice on not making it too rigid – I don’t really want my life to be ruled by food intake, so I interpret your advice as meaning that the Principles of IF are the way to go, and developing the Application Rules of IF should be individual and geared to specific goals.

Just yesterday I re-listed to Robb Wolf’s CrossfitLive podcast on nutrition, and what really struck me was his statement about focusing on improving performance as opposed to obsessing about nutrition as long as one is working within the Zone/Paleo/IF parameters. This and both your comments really highlight that as smart approach.